BONE STRENGTH

Strong bones are very crucial for overall growth and development, but most of the children in India face calcium deficiency which leads to osteoporosis, rickets and stunted growth. Given below are major nutrients responsible for bone development and the foods they are found in.

Calcium

Building blocks of bones

Dairy Products

Beans

Fig

Leafy Vegetables

Almonds

Vitamin D

Helps in the absorption of calcium.

Fish

Egg Yolk

Salmon

Oyster

Mushroom

Challenges in getting Vitamin D

It is difficult to get an adequate amount of Vitamin D from diet alone as it is present only in trace quantities in the above mentioned food sources. Vitamin D can be produced by our bodies pretty well when exposed to sunlight, which we tend to avoid, leading to upto 95% Indian being deficient in Vitamin D. Our bodies produce and use it in D3 form. If you are planning to take any supplements, refrain from using D2, and take only D3, which is 3 times more efficient in increasing blood levels of Vitamin D. SUPERMILK provides 100% daily requirement of Vitamin D3 (most other brands give only D2, that too in significantly lesser quantities)

Magnesium

Required for strength and firmness of bones. Also essential for calcium absorption.

Pumpkin

Beans

Salmon

Spinach

Peanuts

Zinc

Promotes bone health and its deficiency causes Osteoporosis.

Meat

Legumens

Nuts

Potato

Dark Chocolate

Phosphorus

Helps calcium to build bones.

Turkey

Pork

Quinoa

Soya

Vitamin K

Promotes bone density.

Spinach

Broccoli

Lettuce

Potassium

Prevents Osteoporosis.

Banana

Beetroot

Potato

Spinach

Watermelon

Growth: Weight and Height

Parents keeping track of their child’s growth rate is a pretty common sight during the initial years while making sure that they are serving the best of food and nutrition available to their little ones. Here are the required nutrients with their common sources:

Carbohydrates

Supplies energy for overall growth.

Banana

Kidney Beans

Chickpeas

Oats

Protein

Builds muscles.

Eggs

Pulses

Soya

Pork

Fats

Supplies energy to throughout body for overall growth.

Lentils

Sweet Potato

Almonds

Coconut

Cheese

Iron

Helps in the transportation of oxygen.

Spinach

Shellfish

Peanut

Brown Rice

Calcium

Builds bones and teeth.

Dairy Products

Beans

Fig

Leafy Vegetables

Almonds

Vitamin D

Complements bone health by regulating calcium absorption.

Fish

Egg Yolk

Salmon

Oyster

Mushroom

ENERGY

During their growth years children are always excited about every other thing and it becomes very important to keep your little bundle of joy energized throughout the day.

Carbohydrates

Quick absorption and conversion into energy.

Banana

Kidney Beans

Chickpeas

Oats

Fats

Can be stored in the body for later use.

Lentils

Sweet Potato

Almonds

Coconut

Cheese

B Vitamins

Converts nutrients into energy.

Legumes

Salmon

Yogurt

Milk

Whole Grains

EYESIGHT

With the presence of laptop/TV/mobile screens around most of the times the eyes have become one of the most vulnerable organs in children which makes it even more important to take care of them.

Vitamin A

Protects the cornea(surface of the eye).

Spinach

Broccoli

Mango

Carrot

Tomato

Vitamin C

Helps in keeping eye blood vessels healthy.

Spinach

Mango

Nuts

Sunflower Seeds

Avocado

Vitamin E

Protects eyes from free radicals.

Spinach

Mango

Nuts

Sunflower Seeds

Avocado

Zinc

Regulates transfer of Vitamin A in eyes.

Meat

Legumens

Nuts

Potato

Dark Chocolate

BRAIN

Super kids require super brain to get them through with all their notorious activities and stressful homework. Here are some foods that can help them keep their grades and playful mischiefs at the top.

Omega 3 Fatty Acids

Building blocks of brain cells.

Salmon

Soyabean

Cod Liver Oil

Walnut

Flax Seeds

Vitamin E

Protects eyes from free radicals.

Spinach

Mango

Nuts

Sunflower Seeds

Avocado

IMMUNITY

With the environment changing drastically, children are more prone to infections and diseases than ever.

Vitamin C

Fights free radicals to prevent diseases.

Spinach

Mango

Nuts

Sunflower Seeds

Avocado

Vitamin A

Prevents infections.

Spinach

Broccoli

Mango

Carrot

Tomato

Vitamin E

Increases immunity on cellular level.

Spinach

Mango

Nuts

Sunflower Seeds

Avocado

Zinc

Helps in killing pathogens(disease causing microorganisms).

Meat

Legumens

Nuts

Potato

Dark Chocolate

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